Rob Murphy

Just an easy recovery run around the neighborhood. 

World Cup on ABC or the CrossFit Games on ESPN???? I can't decide.

Great night last night. Jake and Andrea came over for dinner and then Jon Allen spent the night after pacing at Hardrock this weekend. Jon lives in my old hometown of Greenville, SC so it was great to catch up on a lot of stuff. Good conversation.

10 miles in the gully at 6:30 am with lots of hard hills. First 100 of the summer on tap today according to weather.com.

PM: 4.25 on the treadmill. Then alternated pool, hot tub, pool.

AM: At cross country practice...

3.25 mile warm-up then 6 X 1/4 mile on the region xc course at Cottonwood Complex. We ran these along the fence line on the west side of the park which has a long, gradual downhill. The idea was to give the kids a little boost in working on some faster than race pace turnover.

My splits were 82, 80, 77, 76, 71, 68. Lots of fun. It's been years since I did a workout like this.

That's right, 68 on the last one!

Nice to have Kramer join us today. Abby did the workout with the girls and was a real trooper.

PM: Gym workout while Abby was swimming. 4 miles of eliptickling and 1.25 miles on the stair master on 14. Sweatfest!

15 in 2:05 at Alta. Eleven campground loops!

Rest Day.

20 miles in 2:32 at Jeremy Ranch.

Hard run! Parked at Mormon Flats instead of the beginning of the dirt road as we normally do. I ran down to the end past the Richy Rich House and then turned left up (and I do mean up!) the paved road towards Big Mountain. I climbed for about 3.25 miles before I turned around and I averaged about 6:25 pounding back down. Good quad workout for Des News. When I got back to my car I was at about 13 miles and it was getting pretty warm. I hadn't had anything to drink so I slurped down some GU an "nuun electrolyte enhanced drink tabs" mixed with water. I won these at the 10k in Park City last week. Feeling a little rejuvenated, I ran 7 more miles with miles 16-18 in 12:30.

Super pooped now. Long run with many hills. I wish I had started an hour earlier.

This assures I won't be tempted to do Draper Days tomorow. I'll be there to cheer for Abby though.

AM: One mile at the Draper Days 5k.

PM: Jogged to the gym and back. Heavy lifting/core in between.

So I read most of Matt Fitzgerald's new book, Diet Cults, while sitting in Barnes and Noble yesterday. I liked it a lot because it squares with what I already believe :-). You will not like this book if you are the type of person who believes your way is THE WAY, whether we're talking about diet, an exercise program, or religion. He equates the fervor with which people embrace the paleo diet and CrossFit with the same mentality that leads some people into fanatical devotion to religious cults.

You can test this out by going to an online forum and posting a negative comment about CrossFit.

By the way, what ever happened to P90X?